Injury prevention, recovery, and performance optimization for every decade | Kyler Brown, D.C.

Peter Attia

May 26, 2025

Episode description

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Kyler Brown is a sports rehab chiropractor who specializes in injury recovery, pre- and post-surgical rehabilitation, and guiding clients from rehab back to peak performance. As co-founder of the private training program 10 Squared alongside Peter, Kyler shares his approach to injury prevention and performance optimization—highlighting how overlooked movement patterns can quietly lead to chronic issues over time. He outlines a practical framework for assessing and treating individuals, highlights the importance of understanding movement dynamics and asymmetries, and discusses personalized rehab strategies through real-world case studies. The conversation also explores the psychological side of recovery, including the role of fear and mental barriers in rehabilitation. Kyler shares actionable tools to evaluate movement patterns and implement training strategies that support long-term strength and health.

A companion video series demonstrating exercises for common problem areas—such as the lower back, neck, shoulders, and knees—is available exclusively to subscribers on the show notes page.

We discuss:

The personalized rehab strategy for Peter’s shoulder surgery that sparked creation of a training program called 10 Squared [3:00];
Training for the marginal decade: why precision and purpose are essential for quality of life [11:00];
The Centenarian Decathlon: how training for long-term capacity enhances both current and future quality of life [18:00];
How the shortcomings of conventional rehab and performance systems led to the creation of 10 Squared, a personalized training model focused on long-term physical capacity and individualized care [23:45];
Case study: how personalized assessment and treatment at 10 Squared helps uncover the root causes of injuries [31:00];
The role of the “core” in movement and injury prevention, and the importance of training stability before strength [40:15];
The layered assessment process used at 10 Squared to determine whether a person is ready to perform dynamic movements [47:45];
Case study: the rehab plan designed to treat a hamstring injury while preserving fitness and preventing reinjury [51:45];
Training approach for clients with minimal

Mindsip insights from this episode:

Choose personalized physical therapy over cookie-cutter approaches

Beware of 'PT mills' where one therapist treats multiple clients at once with generic, insurance-driven exercises, as this approach is not customized and often ineffective.

#therapy

Prioritize coordination before strength in youth athletes

Rushing to build strength in young athletes without first establishing coordination and proper technique is a recipe for injuries like lumbar stress fractures.

#balance

#exercise

Strengthen feet early in pregnancy to support arch health

Women should start foot strengthening exercises early in pregnancy to counteract the effects of the relaxin hormone and added weight, which can compromise the foot's arch.

#foot

Understand running as a rotational exercise for better performance

Running is not just a straight-ahead motion but a single-leg rotational propulsion drill driven by a 'spinal engine,' where the spine, pelvis, and feet must work in sync.

#exercise

#running

Train for exceptional fitness in your 90s for lasting health

Training to be exceptionally fit in your 90s is a more robust strategy that by default makes you exceptionally fit in your 40s, avoiding a short-term 'boom-bust' approach.

#exercise

#longevity

Achieve rapid recovery post-shoulder surgery with pre-hab and collaboration

A patient can be out of a sling in 24 hours after major shoulder surgery if there is proper pre-hab and close collaboration between the surgeon and rehab specialist.

#healing

#recovery

Utilize passive therapies to create pain-free windows for strength training

The goal of passive modalities like adjustments or cupping is to create a temporary, pain-free window to allow for the real work of retraining movement and building strength.

#recovery

#strength

Recognize pain as a threat signal, not just tissue damage

Pain does not always mean tissue damage; it is often your brain perceiving a threat and telling you it doesn't like what's happening.

#pain

Address stiff feet to prevent chronic pain in knees, hips, and spine

A stiff foot that doesn't absorb shock properly can cause force to travel up the body, leading to chronic knee, hip, and spine issues.

#foot

#pain

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